Current Stats 02/2023
178 Pounds
15.9% body fat = 28.3 pounds of fat
149.7 - Fat Free Weight
Goal
12% = 21.36 pounds of fat
28.3 - 21.36 = 6.94lbs of fat to loose total
14-16 calories per pound(178)=2492-2848 maintenance calories
Approx 500 cal deficit-2200(5wks)=3.3lbs
6.94 pounds still to go. After 5 weeks @ 2200 calories I should be down 3.3ish lbs. 2200 cals then becomes my maintenance calories and I will have to lower my deficit calories again. Maybe to 2000
Anyone see anything I'm missing or should take into consideration?
I'm lifting heavy as I can 4 days a week split. 2 of the gym days also include some form of cardio.
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Thread: First time getting ripped
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02-02-2023, 12:06 PM #1
First time getting ripped
Last edited by pgoat; 02-02-2023 at 02:02 PM. Reason: Confusing not enough detail
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02-02-2023, 12:54 PM #2
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02-02-2023, 02:06 PM #3
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02-05-2023, 08:29 AM #4
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